Correct Cycling Nutrition

The Glycemic Index

The glycemic index shows how different types of food affect your blood sugar. Food with a high GI can give a strong rise in your blood sugar and thereby a high insulin level. When your insulin level is high you have difficulty burning off fat. You can among other things check your blood sugar by eating a lot of food, which has a low GI. This will simultaneously check your appetite and optimize your burning of fat.

For active athletes such as bike riders, food with a low GI is best in building up reserves before tough and long training or competition. Food with a high GI combined with a protein supplement is best at refilling the muscles carbohydrate reserves, which benefits in a quicker recovery in the hours following training and competition.

Food reference - glucose (sugar) = 100.

High GI (>56)

GI

Medium GI (56-69)

GI

Low GI (<55)

GI

CAKE

Banana cake

47

Pastry *

76

Croissant *

67

Waffles

76

Blueberry muffin *

BREAD

White bread

71

Pita bread

57

Multi grain bread

46

Rice cake

72

Rya bread / Whole grain bread

35

BREAKFAST

Cornflakes

84

Müsli

66

Special K

54

Cheerios

83

Oatmeal porridge

49

Rice Krispies

82

Roasted müsli

43

All Bran

42

POTATOES, RIDE etc.

White rice

88

Taco shells

68

Rye core

34

Baked potato

85

Couscous

65

French fries *

75

Potatoes

62

Mashed potatoes

70

Basimati rice

58

PASTA

Spaghetti

56

Macaroni

45

Ravioli

39

Fettuccini

32

CANDY AND SNACKS

Winegum

103

Mars Bar *

67

Pop corn

55

Potato chips *

72

Müsli bar

61

Chocolate *

45

Digestive biscuits *

59

Snickers bar *

41

M&M's*

33

Peanuts *

14

FRUIT

Dried dates

103

Pineapple

66

Orange

43

Water melon

72

Raisins

64

Apple

36

Banana

56

Pear

36

Peach

28

Grape fruit

25

Cherry

22

VEGETABLES

Parsnip

92

Indian corn

55

Pumpkin

75

Carrots

49

Peas (boiled)

48

Lentils

28

Kidney beans

27

Soya beans

18

MILK PRODUCTS

Ice cream *

61

Chocolate milk

34

Diet fruit yougurt

33

Skimmed milk

32

Whole milk *

27

DRINKS

Gatorade

78

Fanta, Cola

68

Apple juice

40

Orange juice

66

* Some food items have a low glycemic index due to their high fat avoid it, even if it is e.g. chocolate or candy.